High blood pressure or hypertension is a concern of both men and women. Among adults, especially older ones, regular blood pressure monitoring is recommended. Of course, a single check is not enough basis to say one is hypertensive.
Hypertension develops over time, that is, it takes years. While some factors that increase one’s risk to hypertension had been identified, it is said that 90% of cases have unknown causes. The two contributory factors – increased blood volume and increased resistance in the blood vessels, the latter due to narrowing of blood vessels or loss of elasticity of the blood vessel walls as what aging can bring.
Part of the management of hypertension diet and internationally accepted is the Dietary Approach to Stop Hypertension (DASH) diet. This is characterized by increased plant foods, mainly whole grains, fruits, vegetables and nuts, seeds, dry beans and peas. Grains which includes rice should not exceed 8 servings per day. A serving differs per food commodity. Using standard measuring tools, one-half cup rice packed or 2 slices regular size loaf bread constitute a serving.
Fruits and vegetables should be as much as four servings each per day. The size of a fruit serving varies like one piece regular size lakatan, three pieces of guava, one slice each of watermelon, papaya, pineapple and the like. Like rice, one-half cup of vegetables constitute one serving.
The same 4-5 servings is recommended for nuts and seeds but on a weekly basis. Fats and oils should be limited to 2-3 servings with emphasis on unsaturated fats which include olive oil, canola oil, peanut oil, avocado and most of plant-based oils. Saturated fat coming mostly from animal is contributory to ill-health. Of course, fatty foods are limited, so with whole milk so non-fat or low fat dairy would be better choices. Bakery products should also be limited because of their transfat which, like saturated fat, has been linked to cardiovascular diseases.
One emphasis is limiting sodium to 2,300 milligrams or 1 teaspoon salt per day only. Sodium increases water retention thus increasing blood volume and salt is 40% sodium, one reason why processed meat should be avoided or at least limited. It is worth repeating that some individuals are salt sensitive but with no way to determine one’s salt sensitivity, the safest is to lower salt consumption. Some foods are also naturally higher in sodium and consumption of such need to be limited too.
It pays to read food and nutrition labels and between two or more brands, choose one with lower % DV in sodium, lower in fat content especially saturated fat and lower in sugar. Reducing weight among those with excessive weight, will also help as obesity has been linked to hypertension.
